low cholesterol diet plan

What is cholesterol and why is it dangerous?

Cholesterol is a waxy fatty substance that circulates in the blood, and there are two types of cholesterol, the good type HDL, and the bad type LDL. The bad type clogs the arteries, putting the body at risk of cardiovascular disease. The level of cholesterol in the blood rises due to the wrong diet, such as eating foods rich in saturated fats such as red meat and butter, and it may rise due to a thyroid disorder, as the excessive or lack of thyroid hormone secretion can lead to low or high cholesterol level. Each cell of the body contains cholesterol, which the body uses to make hormones, and substances that help digest food. Cholesterol circulates in the blood and travels through the bloodstream in bundles of lipoproteins, and they are divided into two types:

• HDL cholesterol, a high-density lipoprotein, is good for heart health.
• LDL cholesterol, which is a low-density lipoprotein, is bad for heart health.

In the case of high LDL cholesterol, it clogs the arteries, causing heart disease, vascular disease, heart attacks, and strokes.

Causes of high cholesterol

There are many other causes of high cholesterol, including:

• Lack of exercise can cause the level of bad cholesterol in the blood to rise, as exercise can also boost the level of good cholesterol as well.
• Smoking is one of the reasons that cause the accumulation of harmful cholesterol in the blood, which leads to an increase in its deposition in the arteries and eventually clogging them.
• Genetic factors may increase the risk of developing cholesterol. A person may follow a healthy diet and exercise, but suffers from increased cholesterol, and here the doctor must intervene.
• Some types of medicines, such as diuretics, can increase the level of cholesterol in the body.

Triglyceride risk factors

The level of triglycerides in the blood should not be more than 150 mg/dL or less, as high triglycerides can increase the risk of heart disease and metabolic syndrome , which is one of the risk factors for heart disease, diabetes, and strokes The risk factors for triglycerides include:

• obesity
• Diabetes.
• smoking
• Excessive alcohol intake.
• Lack of movement and activity.

Diet for cholesterol and triglycerides

When making a diet for patients with cholesterol and triglycerides, the following should be followed:

Eat a little sugar

You must start reducing sugar in food, and this can be done gradually, the amount of sugar can be reduced by half, and continue to reduce it gradually, and the brain will continue to adapt to the taste of sweet food over time, you should avoid consuming ready-made sweetened drinks, because they contain high amounts of Sugar, and you should avoid processed foods cooked with high amounts of sugar and fat, and be sure to cook them at home.

Shift from white to brown

It is recommended to switch food from white to brown, and to move from eating white rice, white flour, and its products from baked goods and pasta, to whole wheat bread and brown pasta, because they contain high amounts of fiber that help in feeling full, improve the digestion of food, and the health of the system It is possible to get used to these foods gradually in case there is difficulty in accepting the change in food.

reduce wine

Triglycerides are related to the extent of alcohol intake, so when making a diet for patients with cholesterol and triglycerides, the amount of alcohol consumed per day should be considered, and any spirits that contain alcohol should be limited, and the consumption of men per day should not exceed two cups, and women should not exceed one.

fat replacement

To reduce triglycerides, the use of unsaturated fats should be prevented, and it should be replaced with healthy unsaturated fats, such as fried foods, processed meats such as ham, sausage, butter, whole milk, ice cream, baked goods, and fats from meat and cheese, and replaced with beneficial fats, from sources Healthy, such as olive oil, canola, nuts, and fatty fish, such as: salmon, mackerel, sardines, herring, and tuna.

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Prevention of high cholesterol and triglycerides in the body

The American Heart Association ( AHA ) recommends that you eat no more than 6 percent of your daily calories from saturated fat, and also recommends avoiding trans fats as much as possible, and eating plenty of vegetables and fruits, which can also reduce high cholesterol, and follow the following tips:

• Eat poultry without skin or fat.
• Eat lean meat in moderate quantities.
• Eat dairy-free or low-fat products.
• Exercising for at least 30 minutes a day, four days a week.
• Avoid fast foods, processed foods, and processed meats.
• Eat grilled and steamed foods instead of fried foods.

Foods that naturally lower cholesterol and triglycerides

To make a diet for patients with cholesterol and triglycerides, foods that naturally lower them must be eaten, including:

turmeric

Turmeric contains curcumin, and it also contains antioxidant compounds, which reduce total cholesterol, increase metabolism, burn body fat, and help get rid of excess weight. Turmeric supplements can be taken to reduce triglycerides in the body.

sweet potato

Sweet potatoes are a rich source of water-soluble fiber, and they can help prevent excessive cholesterol absorption from food, but the amount of sweet potatoes should be limited. Because it contains high calories because it is a starchy vegetable, and despite its usefulness, excessive intake of it increases triglycerides, and only half a cup of it can be sufficient.

salmon

Salmon is a fatty fish rich in omega-3, which is one of the types of good cholesterol, and it can help balance the amounts of cholesterol in the blood, and it provides many other minerals, and it is also beneficial for heart health, and helps lower triglycerides in the blood. Eat fatty fish at least twice a week, and in addition to salmon, you can eat herring, tuna, sardines, and mackerel.

avocado

Avocado is one of the healthiest foods ever, because it contains rich nutrients that distinguish it from other plants, so when making a diet for patients with cholesterol and triglycerides, avocados must be eaten, because it contains monounsaturated fats that raise the level of beneficial cholesterol and reduce harmful cholesterol. Even if it is only used once or twice a week. Monounsaturated fats also lower triglycerides when you rely on them instead of saturated fats, and they can be obtained from different food sources other than avocados.

Oats and whole grains

Oats reduce harmful cholesterol in the blood because they contain beta-glucan , in addition to the presence of an abundant amount of fiber. Cholesterol can be added in breakfast with cereals, to bring about a change in the level of cholesterol and general health, and fiber helps absorb fats and sugars in the small intestine. This helps lower triglycerides in the blood.

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nuts

Many types of nuts can be eaten to raise the level of good cholesterol and reduce bad cholesterol levels, including almonds, cashews, and walnuts, but the amount of nuts should be reduced because they contain high amounts of calories, and contain a high percentage of fiber, and omega-3 acids. Fatty and unsaturated fats, each serving of nuts rids the body of 2.2 percent of triglycerides, and it can be sufficient to eat 3 to 7 servings per week.

the Garlic

Garlic is naturally rich in antioxidants and sulfur compounds. Garlic helps lower blood pressure, prevents cholesterol from being deposited in the blood vessels, and reduces the risk of cardiovascular disease.

legumes

Legumes are rich in dietary fiber that can regulate the amount of cholesterol absorbed by the body, which helps the cholesterol out of the body.

tea

Green tea is a protective factor against heart disease, as it helps reduce bad cholesterol and prevents oxidative stress, both of which are linked to the risk of heart disease, which is increased by cholesterol and triglycerides.

Diets to lower cholesterol and triglycerides

There are many diets for cholesterol patients that reduce the amount of fat in food, and therefore it can be followed when making a diet for patients with cholesterol and triglycerides, including:

DASH Diet

This diet focuses on plants, especially vegetables and fruits, as well as nuts, lean meats, and low-fat dairy products, and the system is made by dividing food intake into specific portions that are eaten throughout the week.

Vegetarian or Vegan Diet

When you stop eating fatty meat and poultry in the diet, protein can be eaten from animal sources. Protein can be obtained from other sources such as: nuts, seeds, and legumes, which reduce cholesterol and triglycerides, and form beneficial cholesterol.

Engine 2 Diet

It is a four-week diet, in which different food groups are eliminated during the first three weeks, namely:

1. Processed, refined foods and dairy products.
2. Meat, poultry, eggs.
3. Oils, legumes initially, nuts, whole grains, fruits and vegetables throughout the month.

Flexitarian Diet

This system is similar to the system of vegetarians and depends most of its consumption on plants from vegetables and fruits, but without following the harsh rules of vegetarianism, allowing the flexibility of eating alcohol 5 to 15% of the time.

Mediterranean Diet

This diet is one of the most healthy diets ever, and it can be followed when making a diet for patients with cholesterol and triglycerides because it depends on preventing unhealthy fats, and relying only on healthy food, from vegetables and fruits, whole grains, nuts, and legumes, and preventing salt from food. Reducing the intake of red meat, and reducing its intake from once to twice a month.

And now, dear reader, after we know how a diet works for patients with cholesterol and triglycerides, what foods should be eaten or followed, and what healthy diets can be done, we hope that we have been able to answer all your questions and inquiries, and for more inquiries and questions, you can contact us To book an appointment for a consultation with Dr. Ashraf Qora, a consultant of obesity and thinness at the Light Clinic Center, by calling the number: 00201287871616